A powerful combo of running and resistance training helps accelerate fat loss as you tone your entire body. In just 30 days, you’ll be fitter, faster, and ready to crush a 5K.
Week 1
Strengthen and tone every major muscle group in this total-body resistance routine.
Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
This workout uses longer intervals to help train your body to run faster for longer. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 2
This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Strengthen and tone every major muscle group in this total-body resistance routine.
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 3
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
Longer intervals increase and then decrease in intensity to help you build endurance and grit. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
The ultimate lower-body strength workout for building legs that won’t quit.
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This total-body routine uses a single dumbbell to build strength, balance, and control.
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 4
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
The ultimate lower-body strength workout for building legs that won’t quit.
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Three blocks of gradually increasing intervals help you burn calories and melt fat while while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 5
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Treadmill Runs
Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance.
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high-intensity effort and walking recovery.
This workout uses longer intervals to help train your body to run faster for longer.
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out.
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance.
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear.
Longer intervals increase and then decrease in intensity to help you build endurance and grit.
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K.
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form.
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength.
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Bad Weather Days
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Running Prep & Recovery
Use this simple warm-up to prime your body for action on running days.
Do this cooldown routine after any run to enhance your recovery.
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Alternate Calendars – Resistance
Strengthen and tone every major muscle group in this total-body resistance routine.
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
The ultimate lower-body strength workout for building legs that won’t quit.
This total-body routine uses a single dumbbell to build strength, balance, and control.
Alternate Calendars – Running (Audio)
Three blocks of gradually increasing intervals help you burn calories and melt fat while while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This workout uses longer intervals to help train your body to run faster for longer. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Longer intervals increase and then decrease in intensity to help you build endurance and grit. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Bonus
This bonus run features three 5-minute intervals at your tempo pace to help you improve your endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
The intervals in this walking workout build in intensity to help you work up a sweat and optimize your fat-burning. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
A walking routine based on Dropdown Recovery, where intervals of power walking are separated by decreasing amounts of recovery. (Try downloading this to your phone before leaving Wifi to ensure perfect playback.)
